Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
This is a deload week.
1: Metcon (Weight)
On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)
Our day begins with some good unilateral strength work.
Choose weights that allow for full control through the full range of motion.
Don’t slam your knee into the ground.
We want to complete all the reps on one side before beginning the other side.
BACK RACK REVERSE LUNGES
We should be able to keep a verticle torso throughout the entire movement.
If our torso cannot stay upright throughout the movement, we’ve gone too heavy today.
When the bar is on your back, point your elbows to the floor and gently pull the bar down into your traps.
Take your lunge steps straight back so you don’t have a “tight rope” type of lunge.
The front leg should be doing most of the work after the back leg gives the initial push off the floor.
MC: “21 Savage” (Time)
75/50 Calorie Assault Bike
21 Double Dumbbell Front Squats
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters
This chipper workout combines calories on the assault bike with odd-object weightlifting
After clearing the opening bike, the dumbbell movements will increase in difficulty with each set of 21 reps
The expected time range for this piece is between 8-15 minutes
DOUBLE DUMBBELL HANG CLUSTERS
This will be the most challenging dumbbell movement based on the large range of motion
That being said, let’s choose our weight for all 3 dumbbell movements based on this station
This should be a load that allows you to complete the set of 21 hang clusters in 2 sets when fresh
The hang cluster is also known as the “hang squat clean thruster”
You can swing the bells inside or outside of the legs for the clean portion of the movement
After squatting and driving the weight overhead, there is no re-bend of the knees
See further down the page for a demo video
DOUBLE DUMBBELL FRONT SQUATS
To keep these as front squats, we’ll say that you can hold the bells however you’d like as long as the front bells are on the front half of the body
DOUBLE DUMBBELL PUSH PRESS
Just like in the hang cluster, there is no re-bend of the knees after driving the weight overhead